Posted on Jan 21, 2016
What can a female do to increase their PT score?
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I'm a 26 year old female in AIT who earned a 230 on my last APFT. I weigh a few pounds over the weight limit. On my last APFT, I did 30 push ups, 65 sit ups and ran an 18:01 on my two mile run. I would like to get at least a 290 on my next APFT because it will be my first APFT at my first duty station. I am interested in ways to lose weight, improve my APFT score and become stronger and more fit.
APFT
Physical Training
Soldier
Women in the Military
Posted 9 y ago
Responses: 33
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Not to be discouraging... If you want to learn spanish, do you pratice french?
You can get into a gym, or get a dietitian if you want.... But basically it comes down to self discipline.
-Do more pushups more frequently.
-Do more situps more frequently.
-Run faster then you did last time.
Unfortunately the PFT regiment isnt designed to Improve your abilities, but to maintain them.
"The ammount of effort put forth twords a singular event, will dictitate the quality/quantity of sucess"
You can get into a gym, or get a dietitian if you want.... But basically it comes down to self discipline.
-Do more pushups more frequently.
-Do more situps more frequently.
-Run faster then you did last time.
Unfortunately the PFT regiment isnt designed to Improve your abilities, but to maintain them.
"The ammount of effort put forth twords a singular event, will dictitate the quality/quantity of sucess"
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TSgt (Join to see)
Add some push-aways to that regimen. It isn't so much about WHAT you eat, but HOW MUCH of it. Nothing wrong with having a burger and fires for lunch once in awhile, but stick to the regular hamburger and fries and drink water or unsweet tea (I prefer unsweet tea as it has flavor and IF I desire, I can sweeten to taste). Also, be sure to drink plenty of water.
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As a female, I can say that fitness has to be a lifestyle for you. It can't be something where you wait 2 months out to want to start practicing for. We are already at a disadvantage simply because we are females. So, don't make it harder for yourself. If you have to get yourself a personal trainer, get one. Invest in you and your career. Me personally, I like to do 3 PT tests every week. Mentally, it helps me out. If I do them all of the time then what is it going to mean to me when I take a record? Nothing. It will be a regular workout day for me. At times I do it as a warm up to my lifts. Now, I have been in the gym for years so don't get me wrong, it took me some time to get to that point but set goals, realistic ones, for yourself. Obtain them, maintain them and set new ones. As another post said on here, there are a lot of different ways, but be smart about it and don't get so focused on one way of training. I weight train, swim, run, do the functional things in crossfit and a world of other things to train in different ways and continue to push myself. Just don't get discouraged.
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SFC (Join to see)
PFC Atchison,
Let me clear this up because I can already tell that the clocks are turning from you writing "simply" in you question. In no way am I insinuating that females are weak or anything like that. I meant at a disadvantage as far as how we are already looked at and what our expectations are as far as performance. We are not looked at to perform well simply because we are females. Now, I am always the first to call bs, because as some may have read in other posts, that I am a 5'3 143lb female that can bench,squat, dealift and press well over 200lbs. My point is, as a female, it wasn't easy. Sure, there are other females who can do the same and if not more. Outstanding!!!! But you better believe that it was nothing easy to do. We are just genetically designed different then men so it takes us a little bit more of an effort to reach certain points or goals or whatever it is that you want for yourself. For me, I want to be able to lift a car and pull buses. That's great..... for me.
Please, don't read too much into it. I was simply trying to tell this new soldier not to hold up the expectations of what some, if not most, have of us from us being females. She wants to improve, well, improve. Don't let anything hold her back. I'd tell any other female soldier the same thing.
Let me clear this up because I can already tell that the clocks are turning from you writing "simply" in you question. In no way am I insinuating that females are weak or anything like that. I meant at a disadvantage as far as how we are already looked at and what our expectations are as far as performance. We are not looked at to perform well simply because we are females. Now, I am always the first to call bs, because as some may have read in other posts, that I am a 5'3 143lb female that can bench,squat, dealift and press well over 200lbs. My point is, as a female, it wasn't easy. Sure, there are other females who can do the same and if not more. Outstanding!!!! But you better believe that it was nothing easy to do. We are just genetically designed different then men so it takes us a little bit more of an effort to reach certain points or goals or whatever it is that you want for yourself. For me, I want to be able to lift a car and pull buses. That's great..... for me.
Please, don't read too much into it. I was simply trying to tell this new soldier not to hold up the expectations of what some, if not most, have of us from us being females. She wants to improve, well, improve. Don't let anything hold her back. I'd tell any other female soldier the same thing.
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SPC (Join to see)
SFC (Join to see) - Sgt, i only put "simply" because you did in your original. Maybe i was looking too deeply into the question. I figured you were insinuating that females had it harder just because you are female. That's beside the point, Females should be looked at as equal in every aspect. That includes PT and the Standards. I dont agree with the genetics thing because ive seen females out perform me in PT standards.
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SFC (Join to see)
While I respect everything that you say, when you become a female, then you can truly say that we ALL should be equal. I out perform just about everyone in my unit but again, it took a lot of work for me to get there. And genetics make up for a lot. Tell that to the guy who tries to get bigger calf muscles and work them in different ways but they will never get any bigger. Stronger, yes but never bigger. Genetics. It plays a role in all of us. That's why people do things like steroids. To defy their genetics amongst other things. Either way, we are getting way off topic. I am simply adding my 2 cents. If you have some positive feedback for a battle buddy and how to help her out then by all means. I don't want to take away from the real task at hand here. I was simply speaking as a female to another female. Again, PFC Atchison, I appreciate and value your words but I don't want to stray away from the real topic here at hand so please don't take this in any other manner other than that.
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I'm going to suggest what I've done and known to work with myself and every Soldier I've had - do NOT do pushups everyday. Incorporate it into a stable workout plan.
You want to improve your pushups?
Do sets of pushups with IOTV. If you improve your ability to handle a heavier weight with a specific movement, you can improve your ability to handle less weight (your bodyweight) in the same movement. Maybe twice a week.
For example: 3-10 sets to Failure with 2 minutes rest. Every successive workout, ensure you do more reps or cut the rest by 5-10 seconds.
You want to improve your situps?
Do the same with decline situps. Ensure you stop when your body is parallel to the ground. Your abs should be stressed the entire time. Do the same as prescribed above.
You want to run 2 miles faster?
Incorporate HIIT.
I recommend against simply doing the exercise more because I think it's a waste. You're a Soldier. Improve your ability to move in full gear WHILE improving your APFT score.
Lastly, good rest and good diet. Diet is what you eat. It does NOT mean removing calories. Your body needs energy.
Rant Complete.
You want to improve your pushups?
Do sets of pushups with IOTV. If you improve your ability to handle a heavier weight with a specific movement, you can improve your ability to handle less weight (your bodyweight) in the same movement. Maybe twice a week.
For example: 3-10 sets to Failure with 2 minutes rest. Every successive workout, ensure you do more reps or cut the rest by 5-10 seconds.
You want to improve your situps?
Do the same with decline situps. Ensure you stop when your body is parallel to the ground. Your abs should be stressed the entire time. Do the same as prescribed above.
You want to run 2 miles faster?
Incorporate HIIT.
I recommend against simply doing the exercise more because I think it's a waste. You're a Soldier. Improve your ability to move in full gear WHILE improving your APFT score.
Lastly, good rest and good diet. Diet is what you eat. It does NOT mean removing calories. Your body needs energy.
Rant Complete.
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